Healthy Meals

Menu

Tomato and Basil Stuffed Chicken Breasts
15 Minute Salmon
Lemon Chicken Salad
Veggie Tortilla Lasagne
Chili
Vegetable Lasagna

Tomato and Basil Stuffed Chicken Breasts

Prep Time: 10 min.
Cook Time: 15 min.
This recipe serves: 4

Ingredients

4 boneless, skinless chicken breasts, about 4 to 6 ounces each8 sun dried tomatoes, drained
1/2 bunch basil
1 1/2 tablespoons olive oil
1/4 cup balsamic vinegar
3/4 cup chicken stock

Cooking Instructions

1. Cut a deep horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 2 slices of tomato and about 4 basil leaves in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.

2. Heat the oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the chicken until golden brown.

3. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 2 or 3 minutes per side until cooked through.

4. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.

5. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast.

Serving Size: 1 chicken breast

Number of Servings: 4
Calories 228
Fat 7g
Protein 34g
Sodium 200mg
Carbohydrates 5g
Fiber 1g
Saturated fat 1g
Menu

15 Minute Salmon

Prep time: 15 minutes
Serves: 2
Serving size: 1 salmon steak

Ingredients:

* 2 6-oz. salmon steaks (a normal portion size for meat and fish is 3 oz.)
* butter or vegetable oil cooking spray or fat-free canola cooking spray

Directions:

1. Preheat the broiler. Cover the broiling pan with aluminum foil and lightly grease the foil with butter or vegetable oil cooking spray.

2. Place the steaks on the pan and broil the salmon for 5 minutes. Turn the steaks carefully and broil the other side for 4 to 5 minutes or until the fish is firm but still springy and a bit translucent in the center.

3. Serve immediately topped with the sauce of your choice.

Nutritional analysis (per serving):

350 calories
34 g protein
20 g fat
114 mg sodium
0 mg calcium

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This recipe can easily be doubled to serve 4. Salmon freezes well if prepared properly. Freeze each piece separately, wrapped first in plastic and then in aluminum foil to preserve freshness and facilitate defrosting.
Menu

Lemon Chicken Salad

Prep time: 20 minutes
Serves: 4
Serving size: 1 cup

Ingredients:

1 small head of green leaf lettuce
4 boneless, skinless chicken breasts
juice of 1 lemon
1 tbsp. oil
1 tbsp. freshly chopped tarragon
salt and pepper to taste
vinaigrette salad dressing to taste

Directions:

1. Wash and dry the lettuce. Tear into small pieces and set aside.

2. Slice chicken breasts into strips and then cut strips into small pieces.

3. Heat oil in a medium-sized pan, add the chicken, and cook for 4 to 5 minutes until the chicken is lightly browned.

4. Add lemon juice, tarragon, and salt and pepper to taste. Cook for another 4 to 5 minutes until chicken is tender.

5. Toss the lettuce with the vinaigrette dressing. Add chicken, lemon, and tarragon mixture and toss.

6. Serve immediately.

Nutritional analysis (per serving):

327 calories
54 g protein
10 g fat
2 g carbohydrate
0.8 g fiber
146 mg cholesterol
134 mg sodium
48 mg calcium
2.6 mg iron

Variations/Suggestions:

Experiment with different types of lettuce leaves.

Add additional salad ingredients like shredded carrots or red cabbage.

If you don’t have fresh tarragon, substitute 1 tsp. dried tarragon or thyme. Or try some of your favorite herbs, either fresh or dry, like thyme or oregano.
Menu

Veggie Tortilla Lasagne

Prep time: 15 minutes
Serves: 5
Serving size: 1 slice

Ingredients:

2 tsp. vegetable oil
1 large zucchini, cut in half and sliced
3/4 c. frozen corn, thawed
7-oz. jar roasted red peppers, sliced
1/3 c. ricotta cheese
1 1/4 c. grated monterey jack cheese
1 c. salsa, drained of juice in a colander
6 6-in. corn tortillas

Directions:

1. Preheat oven to 500 degrees Fahrenheit (260 degrees Celsius).

2. Add vegetable oil to large pan and heat, adding zucchini, corn, and peppers.

3. In bowl, mix cheeses.

4. Trim sides of tortillas to fit a loaf pan. Layer tortillas, veggies, cheeses, and salsa.

5. Cover with aluminum foil and bake for 10 to 15 minutes.

Nutritional analysis (per serving):

293 calories
14 g protein
13 g fat
32 g carbohydrate
52 g fiber
32 mg cholesterol
570 mg sodium
335 mg calcium
3 mg iron

Chili

Prep time: 90 minutes
Serves: 4 to 5
Serving size: 1 1/2 c.

Ingredients:

1 can red kidney beans (drain and rinse beans well to remove salt)
1 can black beans (drain and rinse beans well to remove salt)
2 cans crushed tomatoes (use no salt added for lower sodium)
1 small can of tomato paste (use no salt added for lower sodium)
2 cloves garlic, diced
1 medium-sized onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 tbsp. olive oil or vegetable oil
1 tsp. chili powder
1/2 tsp. cayenne pepper
1 tsp. thyme
1/2 lb. ground beef (optional)

Directions:

1. Heat oil over medium-high heat in a large pan.

2. Add garlic and onion and cook until the onion is translucent (more clear than white).

3. Add peppers and sauté for a few minutes. Add crushed tomatoes, tomato paste, and spices.

4. When mixture is bubbling, reduce heat to simmer and add beans. Cover and simmer for at least 60 minutes, stirring occasionally. The longer it simmers, the better it tastes.

Nutritional analysis (per serving):

325 calories
16 g protein
7 g fat
56 g carbohydrate
11 g fiber
0 mg cholesterol
1255 mg sodium
186 mg calcium
4.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Suggestions:

If you want to make your chili with meat, begin by browning ground beef in a large pot. Drain the fat into a paper cup. Set the meat aside, and complete Steps 1 through 3. Add the meat during Step 4, as you add the beans.

Try substituting ground turkey for ground beef – it tastes very similar and has less fat.

After you’ve made the recipe once, experiment with different kinds of pepper – jalapeno is a favorite.

Experiment with the amounts of spices. The amounts listed here are recommendations – you can make your chili more or less spicy.

Be sure to freeze any leftover chili – some say it actually tastes even better after it’s been frozen!
Menu

Vegetable Lasagna

Prep time: 80 minutes
Serves: 10
Serving size: 2½ x 4½ inches

Ingredients:

1 lb. zucchini
1 lb. squash
¼ tsp. Italian seasoning
¼ tsp. black pepper
2 c. tomato pasta sauce
16 oz. low-fat cottage cheese
2 egg yolks
1/3 c. Parmesan cheese
2/3 c. seasoned bread crumbs
2 c. mozzarella, part-skim
3 c. spinach
1 c. fresh basil
nonstick cooking spray

Directions:

1. Heat oven to 425° degrees Fahrenheit.

2. Coat two baking pans with nonstick cooking spray.

3. Cut all squash and zucchini lengthwise in half. Then, cut each half lengthwise into slices about ¼ inch thick.

4. Spread squash and zucchini on pans in single layer and season with Italian seasoning.

5. Bake for 25 minutes, turning over once halfway through baking.

6. Remove from oven and set aside. Reduce oven temperature to 375° Fahrenheit.

7. In a large skillet, heat pasta sauce over medium-high heat. Mix trimmed spinach into the pasta sauce.

8. In a food processor, combine cottage cheese, basil, egg yolks, and 2 tablespoons of Parmesan cheese. Blend until all ingredients are combined and smooth.

9. Assembly: Sprinkle 2 tablespoons of bread crumbs over the bottom of a 13 x 9 x 2 inch baking pan. Cover the bottom of the dish with half of the zucchini and squash slices. Next, spread cottage cheese mixture over the squash and zucchini slices. Sprinkle with 3 tablespoons of bread crumbs. Top with remaining zucchini slices. Sprinkle with the remaining 3 tablespoons of bread crumbs. Pour pasta sauce evenly over the top. Sprinkle mozzarella cheese evenly over the top. Sprinkle with the remaining 2 tablespoons of Parmesan cheese.

10. Bake for approximately 35 minutes. Cheese should be browned and bubbling. Let stand for 10 to 25 minutes before serving.

Nutritional analysis (per serving):

200 calories
16 g protein
7 g fat
3 g sat. fat
18 g carbohydrate
3 g fiber
792 mg sodium
263 mg calcium
2 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Add other vegetables to the sauce, such as onions and red pepper. Make it for dinner tonight and freeze the leftovers for another night.
Menu